Category Archives: Workout of the Day

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 4 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 4 3 . 2 Rounds for Time: 40 Burpee Box Jump OversContinue reading “WOD Tuesday December 6th”

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 8 Sets of 4 Reps *Increase Weight Each Set 2 . As Many Rounds as Possible in 12 Minutes: 6 Kneeling Squat Jumps 4 Power Wallballs 2Continue reading “WOD Monday December 5th”

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Bulgarian Split Squats 2nd Minute: Single Legged RDL 2 . 12 Rounds for Time: 3Continue reading “WOD Friday December 2nd”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 75 Seconds for 12 Sets: 1 Clean and Jerk *Increase Weight as you go 2 . For Time: 12, 10, 8, 6, 4, 2 Power Cleans 20 GluteContinue reading “WOD Thursday December 1st”

Warm up: 40 Jumping jacks / 8 inch worms / 20 jumping jacks / 4 inch worms For Time: 10 Front Squats from the floor 50 Push ups 10 Front Squats 40 Calorie Row 10 Front Squats 30 Handstand Push ups 10 Front Squats 20 Calorie Row 10 Front Squats 10 Wall climbs

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Find a Max : Push Press 2 . Seated Strict Press: 5 Sets of 5 Reps 3 . As Many Rounds as Possible in 6 Minutes: 20 Double Unders 10 Wallballs 5 Toes to bar

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 10 Sets of 2 Reps *Increase Weight Each Set 2 . 3 Rounds for Time: 400 Meter Run 20 Burpees 10 Strict Pull ups

THE GYM IS ONLY OPEN FROM 5AM-7AM TODAY! Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 1 2 . For Time: 20 Hang Power Snatches 40 Glute Ham Sit ups 80 Mountain Climbers 160 Double Unders 80 Sit upsContinue reading “WOD Tuesday November 22nd”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . Every Minute on the Minute For 10 Sets Each: 1st Minute: 2 Backsquats 2nd Minute: Ring Pull ups 2 . ForContinue reading “WOD Monday November 21st”